If you’re like me, having the morning cup of joe is a daily (and mandatory) ritual. We’re in good company, as more than 60% of Americans reportedly drink coffee every day, drinking an average of 3 cups daily.1 Caffeine is an effective stimulant, and the world’s most widely used drug. Most of the caffeine we consume comes from coffee, but it is also found in sodas, teas, energy drinks, pre-workout supplements, among others.
When I give classes about insomnia or meet with clients individually, I definitely do talk about caffeine and how it can exacerbate sleeping problems, and I usually do a quick assessment of how much caffeine the person is consuming on a regular basis. Caffeine has a relatively long half-life, (usually about 5-6 hours) which means that it takes your body a long time to metabolize the substance, and it stays active in your body. The general guidance regarding caffeine is to stop consuming caffeinated beverages around early afternoon, say 2-3pm, so that it is less likely to affect you around your bedtime. Of course, individuals have differing levels of sensitivity to caffeine, so you may need to experiment with adjusting that time earlier or later.
I rarely ever advise a client to cut out coffee altogether, and I am quick to point out that I am a huge fan of coffee (and sometimes I’ll admit to having entered what could be construed from the outside as ‘coffee snob’ territory over the years of brewing and consuming this beverage) and am in no way interested in taking away their right to enjoy a cup of medium-roast arabica. However, caffeine is obviously a stimulant and has a significant potential for being disruptive to sleep onset, depending on the quantity consumed and time – so it is important to be aware of the effects and consider making changes as necessary.